Flexibility, Agility and Recovery with Natural Movement

This cycle of bodyweight workouts will focus on flexibility, agility, and recovery. All workouts in this cycle are twenty minutes or less, allowing extra time for the pre- and post-workout mobility, flexibility, and recovery work.

Mobility Before Workout:

Hip Circles 5 in each direction

Hip Rotation on All Fours *3-5 on each side

Toes Stretch Hold 30 Seconds x2

From Standing to Squat and Hold for 30 Seconds x4

Therapy Sumo Squat at Wall x4 with a 5 Second Hold at the Bottom

Toe Squat 30 Seconds x2

Scorpion x5 on each side

Supine Shoulder Opening x 30 Seconds on Each Side

Up Dog to Down Dog x 5-10

Week 1, Day 1

3x

20 Body Weight Squats

20 Body Weight Walking Lunges Right and Left

10 Push-Ups

4x

30 seconds of RKC Plank

30 seconds of Bridge

Mobility after Workout

1/2 Split Right Side 1 minute

1/2 Split Left Side 1 minute

Double Pigeon Right Side

Double Pigeon Left Side

Day 2

Workout:

5 rounds:

5 Pull ups

5 Cossack Squats Right and Left

5 Knees to Elbow

5 Pistol Squats

10 Slow Janda Sit ups

Mobility after Workout:

Happy Baby 1 Minute

Supine Eagle Pose Right Side 1 Minute

Happy Baby 1 Minute

Supine Eagle Pose Left Side 1 Minute

Day 3

4 Rounds:

10 Horse Stance Squats

5 Bodyweight Windmill to Right

5 Low Cossack Switch Right and Left

Bodyweight Windmill to the Left

10 Horse Stance Squats

10 Prisoner sit up *hands behind head or hands in pistol grip

Mobility after Workout:

Frog Pose at Wall 2 Minutes

Wide Legged Pose at Wall 1 Minute

Legs up Wall 5 Minutes

Click on the number below that corresponds to the week of training you're in.